Warm Up: 30 Seconds Active Samson Push Up to Down Dog Hands OH Squat Active Spidermans Inchworm to push up Air Squats Childs Pose Chest Stretch Squat Jumps Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 OHS SWOD: OHS Build to heavy 3…
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Warm Up: 40 Seconds Easy Run Active Samson Single Unders 30 Seconds Moderate Run Active Spiderman Quick Single Unders 20 Seconds Faster Run Calf Stretch High Single Unders WOD: For Time: 1200m Run 100 Double Unders (200 Single Unders) 50 x Wall Balls (20/14) 100 Double Unders (200 Single Unders) 1200m Run
Warm Up: 30 Seconds Inchworm to Push-up Front Plank Glute Bridges Inchworm to Push-up Hollow Hold Single Leg Glute Bridges (30 Seconds Each) Inchworm to Push-up Superman Hold Glute Bridge Walkouts Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats SWOD: Clean…
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Warm Up: 1 Minute Mountain Climbers Active Samson Air Squats 45 Seconds Clapping Jumping Jacks Active Spidermans Squat Jumps 30 Seconds Supermans Push-up to Down Dog Squat Hold SWOD: Back Squat Build to 1 rep max WOD: 5 Rounds: 1 Minute Wallballs (20/14) 1 Minute Alternating KB Snatches (53/35) 1 Minute Burpees 1 Minute Rest…
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